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Mashpee, MA 02649
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Month

November 2018

CrossFit Cape cod 11/19/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m farmers carry 50’s/35’s 5 dumbbell burpee box carry overs 24″/20″ 30 sit ups 1 set of max strict ring dips Score is total time minus 1 sec per rep of...
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CrossFit Cape Cod 11/18/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 16 8 Hang power cleans 95/65 8 push press 8 front rack lunges Rx + 115/75 Optional Work 100 pull ups (Time) Complete 100 pull ups for time
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CrossFit Cape Cod 11/17/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Skill work 15 min of Hand stand hold, HSPU, HS walk progressions Jail Break (Time) 5,4,3,2,1 rope climbs 50,40,30,20,10 double unders 5,10,15,20,25 HSPU
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CrossFit Cape Cod 11/16/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Banded Deadlifts (banded deadlifts same weight across all 5 sets) 4-4-4-4-4 Metcon (Time) 2 rounds for time of: 10 strict ring dips 20 bar facing burpees 30 dead lifts 225/155 40 wall balls 20/14 Rx+ do bar muscle...
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CrossFit Cape Cod 11/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (8-8-8-8) Metcon (Time) 5 rounds for time: 20 kb front rack walking lunges 53’s/35’s 10 kb front rack squats
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C3 barbell 11/14/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic day 2 (No Measure) Power snatch – 80% x 1 x 4 Power clean + power jerk – 80% (of PC) x 1 x 4 Overhead squat – 80% x 1; 70% x 2 x 2 4 sets; no rest: 10 pull-ups 10 sandbag...
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CrossFit Cape Cod 11/14/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (3 Rounds for reps) In teams of 2 complete: 0-10:00 1 mile run max reps of C &J 135/95 10-13 REST 13:00-20:00 run 800m max reps power snatch 115/75 20-23 REST 23- 27:00 run 400m max reps of Thrusters...
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CrossFit Cape Cod 11/13/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m run 30 kb squat cleans 53/35 10 wall walks Optional Work Metcon (No Measure) 100 barbell twists
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CrossFit Cape cod 11/12/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) EMOM5 5 dead lifts 265/185 5 box jumps 24/20 rest 2 min EMOM5 25 double unders 6 HSPU’s rest 2 mn EMOM5 10 pull ups 5 STOH 95/65 RX + DL 315/225, 8 HSPU, STOH 135/95
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CrossFit Cape Cod 11/11/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP15 250-meter row 10 push press 135/95 20 sit-ups RX + 155/105 push press, GHDSU
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